20 WEEKS TO BLISS

YOUR 20-WEEK GUIDE TO A HAPPIER PREGNANCY

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WEEK

05

MONDAY

Fitness: Cat Cow, 10x Reps

While on all fours, exhale as you do a gentle kegel to activate your pelvic floor muscles while gently “hugging your baby” at the same time to round your spine. Inhale to lengthen your spine. Do 10 slowly with focus on your breathing.
Credited: Erica Ziel, Knocked-Up Fitness

TUESDAY

Superfood of the Day: Spinach

Spinach contains folic acid. During pregnancy, folic acid can help prevent your unborn baby from developing birth defects such as cleft palate, spina bifida, and cleft lip. Incorporate spinach in a sautéed mushroom spinach salad or strawberry almond spinach salad. Also, if you hate the taste of spinach, mask it in a banana, strawberry, orange, and spinach smoothie. Just add water and ice, and mix all ingredients in a blender.

WEDNESDAY

Yoga: Warrior I, Warrior II

Warrior I - Strengthening your legs and giving your spine a slight twist are both highlights for this pose. For some, labor can be a long process, but if you have strong muscles, you’ll tend to notice you can go longer without total exhaustion. Keeping your hips facing forward allows the spine to experience relief. Take a few big deep breaths in this pose. Lift your arms and chest to the sky and nd strength.
Warrior II - Increase your stamina, as well as open your hips, with this pose. Your full body engages as you move through Warrior II. Feel your power, and own your beauty and strength. Make sure your front knee is stacked over your ankle, creating the best stability possible.
Credited: Elyse Falzone, Awaken Your Soul

THURSDAY

Fitness: 30-Minute Walk

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Taking a walk in nature brings a calm, loving energy to your system. You and your baby will feel it. Look at the flowers, smell the air and feel the breeze. When you awaken your senses, your body comes alive and rejuvenation occurs. Walking for just 30 minutes daily during your pregnancy will help keep your heart strong and muscles toned.


FRIDAY

Beauty: Prevent Sleep Apnea

During pregnancy, sleep apnea can be a common occurrence. To help prevent sleep apnea, use a pillow to wedge under your bent knees to support your lower back. Also, place a pillow behind your back to make sleeping more comfortable for you.